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Abdominal Pain

Abdominal pain can often be traced to muscle knots in key core muscles. Specifically, trigger points in the abdominis oblique muscles (located on your sides), the “six-pack” rectus abdominis muscles (front of your stomach), and the iliocostalis thoracis (a back muscle that can refer pain forward) can all cause discomfort in the stomach and front torso.

There are three primary muscles that cause abdominal pain: the Abdominis Oblique (muscles on the side of the stomach), the 6-pack stomach muscles, and the Iliocostalis Thoracis. Muscle knots in these muscles can cause pain in the stomach and front torso region of the body.

Abdominal Pain
Photo by Kindel Media

Causes

Prolonged sitting in a forward position: Sitting with your back rounded forward for extended periods puts significant strain on the muscles in your neck, shoulders, and upper back as they work to hold your head up. This sustained, awkward posture causes these muscles to become chronically overstretched and fatigued, resulting in tightness, weakness, and a high susceptibility to developing painful muscle knots. Over time, this rounded-back sitting position reinforces a pattern of muscle imbalance and constant tension that contributes to chronic upper-body pain.
 
Forward head posture: Forward head posture—where your head juts out in front of your shoulders—forces the muscles in your upper back and neck to work overtime, fighting gravity to keep your head from drooping. This constant, excessive tension causes those muscles, especially the upper trapezius and levator scapulae, to become chronically tight and fatigued, which is the perfect recipe for developing painful muscle knots. Over time, this posture can create muscle imbalance and sustained strain, leading to chronic neck and shoulder pain that persists.
 
Faulty posture: Faulty posture, whether it’s slouching while sitting or hunching your shoulders, forces specific muscles—such as those in your neck and upper back—into a state of constant strain as they struggle to maintain your body in an unnatural position. This sustained tension causes the muscle fibers to become perpetually overworked and shortened, leading to poor blood flow and the development of painful, highly sensitive spots known as muscle knots.
Abdominal Pain 15-1 Abdominus Obliqui
15-1 Abdominus Obliqui

I Feel

Pain or Discomfort Under the Rib Cage and Sternum
When you experience sharp pain or discomfort under the rib cage and sternum, it is often caused by tight muscle knots in your side abdominal muscles, specifically the abdominis obliqui (obliques). The discomfort typically concentrates along the lower ribs and across the sternum, presenting as a sharp, tense ache that can feel like something is catching when you breathe. You will notice the pain worsens significantly during movements involving rotation or side bending, such as twisting to look behind you, getting out of bed, or slumping to one side while sitting. Because the obliques attach to the ribs, their knots can easily mimic more serious problems, such as rib joint inflammation or even stomach and gallbladder issues. The side of your torso can be sensitive to pressure just under the ribs, leaving your core feeling tight and restricted, which limits comfortable torso rotation.
Weak Core Muscles
If you notice a general feeling of weak core muscles, the underlying cause may be chronic tightness and muscle knots in your side abdominal muscles, the obliques. This sensation usually focuses across the lower abdomen and side, presenting as a dull, persistent ache that feels like constant fatigue or instability in your midsection. You’ll find that pain and weakness worsen during activities that require stabilization, such as carrying heavy objects, standing on one leg, or performing twisting exercises. Since the obliques are essential for rotational stability, their knotting can easily mimic deeper issues like vertebral joint instability or chronic low back strain. When you press into the side of your abdomen, the tissue often feels tight and sore, and the tension can make your core feel guarded and unable to fully engage. These knots can hinder strong, coordinated movement and leave you feeling unsupported during daily tasks.
Abdominal Pain 15-2 Iliocostalis Thoracis
15-2 Iliocostalis Thoracis

I Feel

Weak Core Muscles

When you feel like your core muscles are weak despite training them, the real issue might be chronic tightness and muscle knots in the thick back muscle, the iliocostalis thoracis. The instability often focuses on the mid-back and low back, causing a deep, internal ache that makes your torso feel heavy and unsupported. You may notice that the weakness and pain worsen significantly during activities that require upright endurance, such as sitting or standing for long periods, carrying a heavy backpack, or bending forward to lift. Since this muscle is essential for maintaining spinal extension (straight posture), its knotting can mimic more serious problems, like vertebral joint stiffness or chronic low back fatigue. The deep back muscle tissue can cause your spine to feel restricted and stiff, hampering your core’s ability to engage properly.